BeWOW: Kick-Butt 30-Minute Workout for a Time-Crunched Holiday Season

Our latest Be Well Workout of the Week.

Shutterstock

Shutterstock

Now that we’re in the heart of the holiday season, your schedule is probably filling up fast, right? Here’s a great workout that won’t take a lot of time, but is guaranteed to kick your butt. Just put 30 minutes on the clock and get moving. Push yourself to get through the circuit as many times as you can within 30 minutes. Don’t forget to warm up for a few minutes beforehand so that you can work hard from the start. Take advantage of the time and work as hard as you can to get the most out of this workout. Good luck!

BeWOW: The Ultimate 30-Minute Workout

8 burpees
10 lunge jumps (each side)
12 bent-over rows
14 squats with high pull
16 push-ups
18 sit-ups


Explanation of exercises
*Click the links below for visual how-tos.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

Bent-over row: Hold a dumbbell in each hand with feet shoulder width apart and knees slightly bent. Hinge forward at the waist, keeping your spine straight and letting your hands fall forward in front of you. Pull the dumbbells back (you should feel like you’re rowing a boat), squeezing your shoulder blades.

Squat with high pull: Hold a dumbbell in each hand with feet shoulder width apart. Squat until your thighs are parallel to the floor, with your arms hanging downward in between your legs. As you come up from the squat, raise the dumbbells to your shoulders, bending at the elbows. Lower your arms back into the starting position.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Sit up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.